Diabetes-friendly foods don’t have to be bland. The American Heart Association offers a few ideas on fixing flavorful meals low in saturated and trans fats, cholesterol, sodium and added sugars.
Serves 6; 1 quiche per serving Cooking spray Cake Layer
Cooking spray 1 1-pound boneless center-cut pork loin roast or pork tenderloin, all visible fat discarded 1 cup all-purpose flour
1 teaspoon olive oil 1 tablespoon frozen apple juice concentrate, thawed ½ cup sugar
1 cup chopped broccoli florets 1½ teaspoons light brown sugar 1/3 cup chopped pecans
½ cup shredded carrot 1½ teaspoons garlic powder 3 tablespoons unsweetened cocoa powder
½ cup shredded zucchini 1½ teaspoons dried oregano, crumbled 2 teaspoons baking powder
2 medium green onions, thinly sliced 1½ teaspoons dried thyme, crumbled 1/8 teaspoon salt
1½ cups egg substitute 1½ teaspoons paprika ½ cup fat-free evaporated milk
½ cup fat-free half-and-half ½ teaspoon pepper 1 tablespoon canola or corn oil
¼ cup shredded part-skim mozzarella cheese 2 small red potatoes, cut into ½-inch cubes 1 teaspoon vanilla extract
¼ cup shredded low-fat cheddar cheese
½ cup baby carrots
2 tablespoons shredded or grated Parmesan cheese ½ cup bite-size cauliflower florets ½ cup sugar
½ teaspoon dried oregano, crumbled ½ small zucchini, cut into ½-inch cubes ¼ cup firmly packed light brown sugar
1/8 teaspoon pepper ¼ small red onion, cut into ½-inch dice 3 tablespoons unsweetened cocoa powder
Preheat oven to 350 degrees. Lightly coat a 6-cup muffin pan with cooking spray. Preheat oven to 375 degrees. Lightly coat a 13-by-9-by-2-inch baking pan with cooking spray. Brush pork on all sides with apple juice concentrate. 1 cup water
Heat a medium skillet over medium-high heat. Pour in oil, swirling to coat the bottom. Cook broccoli, carrot, zucchini and green onions for 2 to 3 minutes, or until tender-crisp, stirring occasionally. Spoon into the muffin cups. In a small bowl, stir together the brown sugar, garlic powder, oregano, thyme, paprika and pepper. Set aside 1 teaspoon of mixture. Spread remaining mix all over the pork, pressing so it adheres. Put pork in the baking pan. ½ teaspoon vanilla extract
In a medium bowl, whisk together the remaining ingredients. Ladle into the muffin cups. In a medium bowl, stir together potatoes, carrots, cauliflower, zucchini, onion and reserved 1 teaspoon brown sugar mixture. Place around the pork. Lightly spray the pork and vegetables with cooking spray. Preheat oven to 350 degrees. Lightly coat a 9-inch square baking pan with cooking spray. Dust the bottom with 1 teaspoon cocoa powder.
Bake for 25 to 28 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the muffin pan to a cooling rack. Let the quiches cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiches. Serve warm. Refrigerate leftovers in an airtight container for up to five days. To reheat, put 2 quiches on a microwaveable plate and microwave, uncovered, on 100 percent power (high) for 1 to 1½ minutes, or until warmed through. Bake for 55 minutes to 1 hour for the pork loin roast (40 to 45 minutes for the pork tenderloin), or until the pork registers 160 degrees on an instant-read thermometer and the vegetables are tender when pierced with a fork. Cover loosely with aluminum foil. Let stand for 5 minutes before slicing the pork. For the cake layer, in a medium bowl, stir together flour, sugar, pecans, cocoa powder, baking powder and salt. Add the evaporated milk, oil and vanilla, stirring until well combined. Using a rubber scraper or the back of a large spoon, spread the batter in the pan. (The batter will be very thick.)
Nutritional Analysis, per serving: calories, 91; total fat, 1.5 grams; saturated fat, 1 gram; trans fat, 0 grams; polyunsaturated fat, 0 grams; monounsaturated fat, 1 gram; cholesterol, 5 milligrams; sodium, 245 milligrams; carbohydrates, 7 grams; fiber, 1 gram; sugar, 4 gram; protein, 11 grams Nutritional Analysis, per serving: calories, 227; total fat, 8 grams; saturated fat, 3 grams; trans fat, 0 grams; polyunsaturated fat, 1 gram; monounsaturated fat, 3.5 grams; cholesterol, 64 milligrams; sodium, 62 milligrams; carbohydrates, 14 grams; fiber, 3 grams; sugar, 6 grams; protein, 24 grams For the pudding layer, in another medium bowl, stir together the sugar, brown sugar and cocoa powder. Whisk in the water and vanilla. Pour over the batter. Do not stir.
Nutritional Analysis, per serving: calories, 175; total fat, 4 grams; saturated fat, 0.5 grams; trans fat, 0 grams; polyunsaturated fat; 1 gram; monounsaturated fat; 2 grams; cholesterol, 0 milligrams; sodium, 105 milligrams; carbohydrates, 33 milligrams; fiber, 1 gram; sugar, 23 gram; protein, 3 gram